On todays show I talk about… A scientific approach to macros!
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A scientific approach to macros!
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Links mentioned in the show
– MyFitnessPal
– The Get Better Project 2 Weeks Free
There are so many people looking to get into better shape, and so many people that don’t know where to start. So, today I’m going to explain how you can move the needle on your on goals with a scientific approach to macros.
Where to start?
That is the question. And the answer (for some reason) is one that people don’t want to hear. You start by tracking what you’re doing now.
You have to get some sense of where you’re starting out. And you have to be able to scientifically make changes to your program to see if there are results or not.
Everyone that wants to get healthier, see their abs, lose some weight, or perform better… Needs to start tracking what they are eating (and drinking) with an app like MyFitnessPal. You can choose a different app if you’d like, but I haven’t found one that’s more comprehensive or more free.
Measure your progress
Because we are looking at this as a professional and following a scientific process, we ned to measure as much as we can. If you want to lose body fat.. measure body fat. If you want to lose weight… measure weight. You get the picture. And if you want to be very comprehensive… measure it all (that’s what I recommend).
This is as simple as getting a scale that measures weight and body fat. Who cares if it’s not that accurate. What you’re looking for is measuring change.
Also, keep a workout journal that includes what you’ve done, AND HOW YOU FELT. This is VERY important (if you can’t tell by my caps). A subjective feeling of how you felt (energy and motivation wise) is very important.
How to make progress
For your macros, you need to have a starting point. I usually start athletes out at 40% carbs, 30% protein, and 30% fat. Then I base their calories on ideal body weight as measured against protein in grams. So, if you want to be 150 pounds… you set your protein at 150 grams and line the remaining macros off of that number and percentage.
From there you measure your progress for 4 weeks.
If you have a goal of losing or gaining weight… you’re looking for a 1-2 pound per week change in your intended direction. If you want performance… you’re going off how you feel and if you’re getting stronger and faster.
Adjusting to keep progress coming
Once you have 4 weeks of data, you can now start making changes. AND there is not really a completely correct way to do this, but you play scientist.
If after 4 weeks you stop making weight loss progress and you still have high energy… try decreasing you carb grams while keeping your protein and fat the same.
Example for weight loss:
35% carbs
35% fat
30% protein
With your protein staying at your goal weight in grams
Example for performance:
45% carbs
30% fat
25% protein
Adjusting your totally calories up, but keeping your protein goal at your ideal body weight in grams.
This adjustment should start you moving again toward your goal.
From here you can start making changes sooner than 4 weeks or hold tight for that same amount of time. The most successful people are the ones that make slow progress, and think of this as a life long journey.
Measure and re-measure
This process is all about trying things and then measuring them. When you hire a nutrition coach this is what they are doing. There’s really no magic bullet (or pill). You just have to test things for each person. Sometimes things work quickly and sometimes they take some testing to figure it all out.
Types of foods to eat
This process is also true of the types of food that you eat.
There are always rules of thumb, like… avoid sugar and refined foods. Eat organic, free range, grass fed, and as fresh as possible. Eat your vegetables and drink lots of water.
But beyond that… you really need to test things. The major things to try first are… cut out all dairy for 4 weeks and measure what happens. Cut out all gluten for 4 weeks and see what happens. Cut out all night shades for 4 weeks and see what happens. Cut out all meat for 4 weeks and see what happens.
This is what we call an elimination diet, and one that everyone should try at some point in their adulthood. Yes, everyone. You should also accompany this with allergy tests, and blood testing from a company like InsideTracker.
This might sound like a lot of testing, but once you get into the habit of it…. It becomes very easy, and can completely change how you feel and look.
If you have question about this, ask. Or join our superhuman workout program at the Get Better Project and we can help you with it.
Partners mentioned in this podcast
– The Get Better Project the online at-home fitness and coaching nutrition program that will get you in amazing shape from home!
– Metta designed for hard charging athletes and people that like to do more! Use code ALLAROUNDJOE for 10% off at DrinkMetta.com
*above could be affiliate links. If that’s the case, I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure
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